#42 - Knees Over Toes Guy - How To Bulletproof Your Body
Aug 9, 2023
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Ben Patrick, creator of the Knees Over Toes Guy method, discusses how to move freely and bulletproof your body against pain and injury. Topics include flexibility vs. strength, why squats aren't enough, increasing vertical jump, fixing tight hip flexors, returning from injury, bulletproofing the back, choosing the right exercises, increasing overhead flexibility, and debunking fitness myths.
To prevent pain and injuries, focus on improving mobility and strength through a combination of stretching and strengthening exercises.
Increase flexibility by incorporating exercises that involve a full range of motion, while also strengthening the muscles.
Backward walking and exercises like sled dragging or resisted treadmills can strengthen the knees and alleviate knee pain.
Exercises can be scaled according to individual abilities and limitations, allowing for effective and safe training.
Deep dives
Improve Mobility and Strength
To bulletproof the body and prevent pain, it is important to focus on improving mobility and strength. This can be done through a combination of stretching and strengthening exercises. One approach is to perform exercises that involve a full range of motion and work on both flexibility and strength simultaneously. This can be achieved by doing exercises like split squats with a full range of motion, using slow tempos and pauses, and loading the muscles in stretched positions. By getting stronger through stretched positions, it helps to protect the body and prevent injuries.
Focus on Full Range of Motion
To increase flexibility and prevent tightness, it is crucial to focus on exercises that involve a full range of motion. Simply stretching without also strengthening the muscles may not be effective for addressing tightness. By loading the muscles and working through a full range of motion, it can help to improve flexibility and make the body more balanced and resilient. It is also important to note that some people may stay tight in certain areas because they are weak in those areas. Therefore, strength training through those zones can help to open up and improve flexibility.
Benefits of Backward Walking
Backward walking has long been used as a method for improving knee health and preventing arthritis in the elderly. The muscles and tendons of the knee, such as the vastus medialis, can be engaged differently during backward walking, providing unique benefits for knee health. This concept of walking backward and working through a full range of motion can help to strengthen the knees and alleviate knee pain. Other exercises like sled dragging or resisted treadmills can also be effective for increasing knee strength and protecting the knees during physical activities.
Importance of Scalability for Training
One of the key aspects of training is scalability. It is essential to understand that exercises can be scaled according to individual abilities and limitations. Starting at an appropriate level and gradually progressing allows for effective and safe training. This approach applies to all areas of training, including mobility, strength, and rehabilitation. By focusing on scalability, individuals can build strength, improve flexibility, and reduce the risk of injury. It is crucial to listen to the body, address weaknesses, and work towards increasing ability and performance in a measured and sustainable manner.
Importance of Strengthening the Back
Strengthening the back is crucial for overall fitness and injury prevention. Starting with exercises like the seated good morning and standing Romanian deadlift can help build a strong and mobile back. These exercises target the hamstrings, adductors, and lower back, providing a solid foundation for other movements. Strengthening the back leads to a stronger core and improved posture, reducing the risk of lower back pain and improving overall athletic performance.
The Role of External Rotation Exercises
External rotation exercises, such as dumbbell pullovers and face pulls, play a vital role in shoulder strength and stability. Strengthening the external rotators helps balance the shoulder musculature and reduces the risk of injuries. These exercises improve structural integrity, enhance muscle mass in the upper back and posterior delts, and provide stability during pressing and pulling movements. Incorporating external rotation exercises into a training routine helps maintain shoulder health and improves overall upper body strength.
Dispelling Myths about Knees Over Toes and Full Range of Motion
Contrary to popular belief, going knees over toes and training through a full range of motion do not damage the knees. These movements, when properly trained and progressively loaded, actually promote knee health and prevent breakdown. Avoiding these positions due to fear of knee pressure or discomfort can hinder progress and limit athletic potential. By gradually building strength and mobility in these ranges, individuals can improve knee function, prevent injuries, and unlock greater athletic performance.
Ben Patrick is the creator of knees over toes guy method. Learn how to move freely and bulletproof your body against pain and injury. . (00:23) - Flexibility vs. Strength (03:28) - What is Knees Over Toes? (10:42) - Why Squats Aren't Enough (16:42) - Increase Vertical Jump (23:22) - Make Bodyweight Exercises Harder (26:22) - What Is Smart Leg Training? (32:08) - How To Fix Tight Hip Flexors (42:12) - Why Do I Get Injured? (47:28) - Returning From Injury (51:37) - Bulletproof Your Back (01:02:04) - The Forgotten Core Muscle (01:06:03) - How To Choose The Right Exercises (01:08:00) - The Benefits of Backwards Walking (01:14:05) - Increase Overhead Flexibility (01:27:10) - Bulletproof Your Shoulders (01:36:37) - Fitness Myths Debunked - Follow Ben Patrick:
